J. Kewin Wolfe - The Fat-free Junk Food Cookbook 100 Recipes of Guilt-Free Decadence

American cooks use standard containers, the 8-ounce cup and a tablespoon that takes exactly 16 level fillings to fill that cup level. Measuring by cup makes it very difficult to give weight equivalents, as a cup of densely packed butter will weigh considerably more than a cup of flour. The easiest way therefore to deal with cup measurements in recipes is to take the amount by volume rather than by weight. Thus the equation reads:

1 cup = 240 ml = 8 fl. oz. cup = 120 ml = 4 fl. oz.

It is possible to buy a set of American cup measures in major stores around the world. In the States, butter is often measured in sticks. One stick is the equivalent of 8 tablespoons. One tablespoon of butter is therefore the equivalent to ounce/15 grams.

• I S WEAR T HEYRE F AT -F REE F RENCH F RIES

• C RISPY C RISPIX M IX

• H ONEY M USTARD C HEX

• C RISPY B ARBECUE S NACKS

• C HILI C HEESE C RUNCHES

• C RUNCHY C ARAMEL C ORN

• S CORCHING N ACHOS

• L AGER C HEESE L ITE

Finally! Fat-free fries that taste like fries! Crisp outside, tender and moist inside.

Bake 3 medium potatoes in the microwave until tender (about 3 to 4 minutes each, depending on spud size).

Leaving the skin on, slice the potatoes into wedges. Place them skin-side down on a nonstick cookie sheet. Brush the meat of the potato with 1 egg white (lightly beaten). Sprinkle with whatever spice strikes your fancy:

• salt

• pepper

• Cajun spices

• Italian herbs

• fat-free Parmesan cheese

• Old Bay Seasoning

• taco seasoning

• (let your imagination take over)

Broil in the oven about 10 minutes, until golden brown.

Dip in:

• ketchup

• barbecue sauce

• fat-free mayonnaise

• fat-free ranch dressing

• taco sauce

• vinegar

• (let your imagination take over again)

Most crispy snacks like potato chips or corn chips contain ten grams of fat per ounce. But one cup of this snack is fat-free. Crispix, Chex, even Cheerios cereal can be used. If you want to get fancy, substitute an equal amount of fat-free bagel chips, fat-free melba toast chips, or fat-free pretzels for the cereal.

Preheat oven to 250F.

In a large bowl, combine the following:

• 1 tablespoon Worcestershire sauce

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• 1 teaspoons salt

• 1 teaspoons sugar

• 3 tablespoons water

Mix in:

• 3 cups Crispix

Turn GENTLY with a fork until the cereal is covered with sauce. Spread onto nonstick cookie sheets. Keep the cereal one layer thick and keep the sides of the snacks from touching.

Bake for 20 minutes.

Let cool 15 minutes before removing from cookie sheets. For best results, store sealed.

MICROWAVE: Cook on high for 5 minutes, turning every 30 seconds. Keep the snacks to the edges of the pan. They have a tendency to catch fire when in the middle.

Take these to work to munch on. Its best not to leave them out on your desk if you want to eat some yourself.